My niece and nephew-in-law were in town over Memorial weekend and attended one of my sprint tri's with me. It was great fun to share my passion with some of my relatives other than my immediate family. They asked me what I eat before a competition. There are many nutritional supplements out there and it can be confusing and expensive as far as which products to use. This blog is about what I like to eat and drink the morning of a triathlon and during a race.
I am a purest by nature. I mentioned this in my last blog. So what do I eat before a triathlon? I usually eat a banana and half a bagel with a small amount of butter on it. I usually also drink a cup of coffee. I know that sounds weird, but my body is used to a certain level of caffeine and if I don't have my cup of joe than I get headaches. I used to drink a mixture of Gatorade and water. I know I'll take some heat on that from some nutritionists out there, but I have stomach issues and if I drink pure Gatorade beforehand then diarrhea will set in and you don't want that on race day! Thankfully, I have found a new product on the market that I love called G2 series Gatorade. It is less caloric, but has efficient electrolyte,sodium and carbs to prevent me from cramping and getting dehydrated, best of all I don't need to water it down. Beware of drinking too much regular Gatorade because the high sugar content can also dehydrate you.
Bananas are one of my pre-race and post-race favorites. It is a pure food that gives you the potassium needed to prevent leg cramps. Potassium also stimulates your muscles, nerve cells, and brain cells and prevents strokes. One banana gives you 13% of the daily recommended amount of potassium needed for a healthy diet so even if you aren't racing, peel away and eat one.
Water, water, water is also a pre-race, post-race, and of course during the race must. But how much do you need? The day before a race I always try my best to get 6-8 oz of h20 about eight times or eight glasses. I don't like water that much, but I know the importance of staying hydrated during an event and after. Ever have a bad post-race headache? Take it from me they hurt.
Before a triathlon I try to drink at least 8.5-16.5 oz of water prior to the start. I have taken in too much water and felt miserable on the run so be careful not to over drink. Never try out a new system on race day- that is what training is for. Everyone is a little different in how they handle how much liquid to take in before they start, but a good rule is to sip on water about one to two hours before the event start at about 250-500 ml or 8.5-16.5 oz.
The best time to drink and stay hydrated during a triathlon is on the bike. The longer the distance of the tri, the hotter it is, the windier, the more liquid you'll need to take in. Another good rule is to drink 3-4 good gulps every 30-40 minutes. You don't ever want to feel thirsty because this is a sign of dehydration. If you over drink on your bike than you will feel it swishing around on the run. I have done this plenty of times and it is no fun. It is also good to know your sweat rate. If you weigh yourself before and after a hard training session- say over an hour or more you'll be able to figure out what percentage you lost. Most people are at 1-2% during an intense session so you'll want to replace what you lost in sweat also. Sports drinks are great to keep on your bike during a tri because they provide you with carbs and will give you an energy boost when competing. I like the G2 Gatorade, but I also like water on the bike. The most you will need to drink is about 500ml per hour or around 16.5 oz.
I also love the gel chews during the bike if I am doing a longer distance tri such as an Olympic or Half Ironman. I always keep Power Bar Gel Blast Energy Chews in a pouch on the front of my bike. They contain all the ingredients that the sports drinks have, but I can tolerate them better than liquid.
During the run portion of a triathlon I try to stop at all of the aid stations and grab some water or whatever other sports drink the venue may offer. Even if it is only a small sip of something it helps keep my hydration up. Depending on the event, sometimes the aid stations have mile markers on them and knowing where you are in a race can mentally help. Last fall at Pinehurst they had mile markers at each station so I concentrated on getting to one station at a time, and at each station I knew I had advanced another mile.
Post race make sure you replace what you have lost by around 1.5 times. Sports drinks are great after a triathlon as they will absorb quickly and help your muscles recover. I tend to like a regular Gatorade after my event because my stomach has settled down from pre-race jitters and I can tolerate the extra sugar.
The best advice I can give as far as what to eat before and during a race is to practice fueling before your event. Do some brick workouts, where you bike then immediately run and practice your fueling method during this time. Never try out anything new race day because you don't know how your body is going to react. We are all individuals and what works for one person might not work for another.
Tri-On!
Kelly
Check out this website for more info on fueling for triathlon:
http://www.intelligent-triathlon-training.com/triathlon-hydration-strategy.html
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